CROM Physical CultureCROM Physical Culture
There is no substitute for personal attention….

1-ON-1 Training at CROM Physical Culture w/ Head Coach Chris Romulo

  • Personalized workouts for maximum results
  • Sharpen your skills or learn a new one!
  • Lose fat and build lean muscle
  • Build healthy eating habits and make them stick!
  • Lay a strong foundation for a lifetime of fitness

1 on 1 Training & Nutritional Coaching with Chris Romulo

  • Package # 1- $275.
    • (1) 30 Minute Fitness Assessment
    • (3) 1 Hour Training Sessions
    • (1) 30 Minute Nutritional Planning Consult
  • Package #2- $149.
    • (3) 30 minute Express Training Sessions
    • (1) 30 minute Minute Nutritional Planning Consult



What is SHRED!?
SHRED! is a high intensity workout created by our Head Coach, Chris Romulo that combines strength training, cardio vascular and agility all in one so that you become fitter than ever imagined. With SHRED! you will develop your endurance, stamina, power and speed. SHRED! offers a great balance of intensity, effort, community, and coaching, and is an exciting method to take part in physical training in a group setting.

SHRED! vs. CrossFit
There are more similarities than differences between CrossFit and SHRED!, but the main difference is that in SHRED!, there’s an absence of heavy barbell work and technical movements as with CrossFit. This allows you to get down to mastering the basics while toning and sculpting your body. Getting people to move and breaking a sweat at high intensity work is the key to SHRED!’s success!

If you are seeking a fun workout designed for any fitness level, but aren’t interested in studying the intricate movements associated with CrossFit, then SHRED! is the perfect option for you.

What does a typical SHRED! include?
SHRED! classes are 45-60 minutes and typically start with a dynamic warm up and various mobility exercises designed to get your body ready to work safely and effectively. The main focus of the SHRED! training session is comprised of combinations of strength and cardiovascular exercises, which can employ any of the following, and more:

• Body weight exercises
• Kettle bells
• Dumbells
• Medicine balls
• Rowing
• Jump Roping
• Plyoboxes
• Sprints
• Resistance Band work

CrossFit is a strength and conditioning program that uses varied, intense workouts with the goal of improving fitness and general preparedness, created by former gymnast Greg Glassman. Work outs of the day (WOD’s) are typically short, 20 minutes or less, of all out exertion. They combine movements such as sprinting, jumping rope, rope climbing, weightlifting, tire drags, box jumps, and more using barbells, gymnastic rings, pull up bars, kettle bells, and medicine balls. Hour long classes typically start with a dynamic warm up, skill development/strength work and the high intensity WOD. Performance on each WOD and or Strength work is scored or timed to encourage friendly competition and to track individual progress. CrossFit training is entirely scalable and by doing so with loads, intensity and duration; the programming is appropriate for any individual who is willing to put in the work- regardless of fitness or ability level. Those new to CrossFit training take 6 Elements classes where they will go through the 9 foundational moves specific to CrossFit before beginning WOD classes. Coach Greg Glassman developed CrossFit training when he spent several years watching, working with and coaching all kinds of individuals – all the way from normal, “average looking joes” to competitive athletes. Coach Glassman took the best, most effective and challenging movements from various sports such as gymnastics, weightlifting and metabolic conditioning to create the CrossFit training methodology. “In implementation, CrossFit is quite simply the ‘sport of fitness,’” Glassman said, according to the CrossFit website. “We’ve learned that harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.”

CrossFit Elements
CrossFit Elements is a 3 hour training course that teaches you the foundational movements commonly encountered in CrossFit workouts. This necessary course is the perfect opportunity to get familiar with the movements so that you may perform them safely and confidently in our group classes! You can split up the training course in to 2- 3 Sunday’s if necessary. You will need to complete all 3 hours in order to participate in any WOD class. The cost for this course is just $49. You MUST rsvp for this

CROM Athletic Training is a Conditioning Program designed to:

  • Get your child excited about exercise, inspiring a lifelong love of fitness.
  • Participate in challenging and fun movements and sequences, keeping track of reps and rounds, and tallying scores!
  • Give your child the confidence that he or she can achieve anything!
  • Teach your child to move well, avoiding injury inside and outside the gym.
  • Strengthen bones and muscles and promote healthy nutrition to fuel optimal development.

In this class students learn the offensive & defensive techniques of Muay Thai through drills, shield and bag work to get in great shape. New students will go through the “basic training” of Muay Thai in a safe and structured environment while advanced students work on technical drills, sparring and clinching.
Basic training will consist of:

• Skipping rope
• Learning hand wrapping
• Dynamic warm up routine
• Skipping Rope & Shadowboxing
• Stance and footwork
• Basic strikes
• Bag & Shield work

After building a strong foundation, beginner students will progress in to “Thai pad” training. While still focusing on developing fitness levels, the intermediate student will also move on to more advanced “partner drills”. Students will use controlled contact with padded training gear to learn offensive and defensive techniques. It is suggested that a student participates in at least 30-50 hours of Beginner’s Muay Thai techniques before moving on to intermediate/advanced drills. Int/Advanced students must have Proper sparring gear; headgear, shinguards, 16 oz gloves, cup (men), mouthpiece and hand wraps.

Brazilian Jiu-Jitsu is a martial art, combat sport, and self-defense system that focuses on grappling with an emphasis on ground fighting. BJJ promotes the concept that a smaller, weaker person can successfully defend against a bigger, stronger assailant by using leverage and proper technique in order to achieve positional dominance. The BJJ practitioner takes the fight to the ground and applies joint locks and chokeholds to defeat their opponent.Jiu-Jitsu is unique in that it can be practiced at (or near) full strength with very little chance of injury due to the practitioner’s option to submit or ‘tap-out’ when he or she feels uncomfortable. BJJ training can be used for sport grappling tournaments/ MMA competition or self-defense.

Classes will start off with agility and calisthenic style movements to warm up the body. The instructor will bring the student through drill training; IE Gound positioning, submission techniques, defense, reversals sweeps, etc. Depending on your experience you will then go through scenario rolling or live rolling to work on the application of techniques taught during class.

Develop the strength, power, speed, balance, coordination and endurance of a well conditioned pugilist in CROM’s boxing classes. Whether you wish to step in the ring or not, our members learn critical punch combos and defensensive techniques that have them looking like seasoned pros! CROM provides a respectable boxing workout that gets members in superior shape in a fun and friendly environment that keeps them yearning for more!
You can expect to:

• Skip rope
• Master Various Footwork drills
• Shadowbox
• Learn basic to advanced punch combos
• Learn defense
• Perform all you’ve learned on various bags & mitts.
• Drills & Sparring (optional)

In a one hour session co-ed members will improve their all around fitness levels, get lean, and develop strength and flexibility in our bagwork class. Punches, kicks, knees and elbows guarantee a full body work out for all fitness levels. Our bagwork class is a high intensity circuit training session for conditioning and fat loss. All of our instructors have tested themselve’s in the ring and will be guiding members through CROM’s superior conditioning and stamina drills. Bagwork classes are formatted as follows:

  • Warm ups. Running, agility footwork drills, jump rope and shadowboxing.
  • Bag Work. Members work in a circuit through a variety of our various bags(speed, double end and heavy bags) to practice and sharpen their tools. An instructor leads the group through fundamental boxing and kickboxing combinations. This is not a Cardio Kickboxing class- good form is enforced by the CROM police.
  • Conditioning. Exercises such as mountain climbers, burpees and tuck jumps are worked in between rounds to keep member’s intensity levels at full blast.
  • Core Strengthening. Classes finish off with a variety of core strengthening movements, developing one’s balance, strength and flexibility.



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